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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Misc Outdoor activities ( sailing , etc)8 11:45:00
  Road Biking8 10:18:15 136.18(4:32) 219.16(2:49) 881
  Hiking5 5:34:25 12.82(26:06) 20.63(16:13) 306
  Swimming8 3:07:44 5.79(32:25) 9.32(20:09)
  Kayaking1 2:11:21 9.72(13:31) 15.64(8:24)
  muscle specific exercises4 1:10:00
  Trail running1 41:45 3.67(11:23) 5.91(7:04) 11
  Treadmill1 20:00 2.06(9:43) 3.32(6:02) 32
  Total33 35:08:30 170.24 273.97 1231

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Saturday Oct 31, 2020 #

Hiking 45:00 [2] 2.0 mi (22:30 / mi)

Hiking around Katharine Abbott with L Keith Kelly and the girls plus later in the dark with the neighbors

Friday Oct 30, 2020 #

11 AM

Road Biking 1:48:28 [3] 26.67 mi (4:04 / mi) +251m 3:57 / mi
ahr:122 max:143

Stillwater round trip including the loop. New st Croix bridge was wet with running water from snow melt running across the trail . Wet back ! Everywhere else the trail was dry . Several groups of walkers 3 across occupying entire trail ... had to yell at them to stay to the right ! Next time will try with flashing front light To see if they get it .
3 PM

Misc Outdoor activities ( sailing , etc) (Lawn mowing raking ) 2:00:00 [2]

Thursday Oct 29, 2020 #

10 PM

muscle specific exercises (PT ) 15:00 [2]

Wednesday Oct 28, 2020 #

Swimming 24:00 [3] 1.1 km (21:49 / km)

200y br 500y FR ( 200 left side breathing) 500y FR w fins
10 AM

Trail running 41:45 [3] 3.67 mi (11:23 / mi) +11m 11:16 / mi
ahr:128 max:169

Tuesday Oct 27, 2020 #

4 PM

Hiking 31:29 [2] 1.51 mi (20:51 / mi) +1m 20:48 / mi

checking the new map at Lake Elmo

Monday Oct 26, 2020 #

Treadmill 20:00 [3] 2.06 mi (9:43 / mi) +32m 9:16 / mi
shoes: Hoka Challenger ATR

At y

muscle specific exercises 5:00 [3]

Leg press 125 lbs 50 reps

Swimming 22:16 [3] 1.09 km (20:29 / km)

200y BR. 500y FR 500y FR w fins

Sunday Oct 25, 2020 #

muscle specific exercises (PT plus planks) 25:00 [3]

PT + 2 sets planks

Saturday Oct 24, 2020 #

1 PM

Misc Outdoor activities ( sailing , etc) (Raking) 1:45:00 [2]

Friday Oct 23, 2020 #

Swimming 26:00 [3] 1.28 km (20:19 / km)

200y br 500y fr with L and both side breathing exercises 500y fr w fin with more L side breathing exercises 200y ba w fins
6 PM

muscle specific exercises 25:00 [3]

PT exercises for knees and legs per schedule 30 reps each of 6

Wednesday Oct 21, 2020 #

Misc Outdoor activities ( sailing , etc) (snow shovelling) 45:00 [2]

clearing driveway and decks of 4" of wet snow

Tuesday Oct 20, 2020 #

1 PM

Swimming 25:05 [3] 1.28 km (19:36 / km)

200y BR
500y FR on 2 mns 140,142,148,144,147
500y FR w fins on 2 mins 135,127,125,126,127
200y Back w fins

Monday Oct 19, 2020 #

Misc Outdoor activities ( sailing , etc) (hauling dirt) 2:00:00 [2]

hauling by wheel barrow 4 cubic yards dirt for the veg garden 66 loads

Sunday Oct 18, 2020 #

12 PM

Road Biking 23:37 [3] 5.2 mi (4:32 / mi)

Round the lake to the ribbon cutting for Birchwood road

Road Biking 1:03:32 [3] 5.89 mi (10:47 / mi) +13m 10:43 / mi

Rest of way around lake for ribbon cutting at birchwood

Saturday Oct 17, 2020 #

4 PM

Road Biking 1:17:16 [3] 19.24 mi (4:01 / mi) +104m 3:57 / mi
ahr:122 max:138

Gateway to pine point and back . 49 deg F and 11 mph NW wind . Cold on the fingers

Thursday Oct 15, 2020 #

11 AM

Swimming 26:00 [3] 1.28 km (20:19 / km)

1200 y fr 200y ba worked on trying to breathe on the left side and also both sides

Not easy to switch to L side breathing; both sides seemed to be about 5 seconds faster per 100y for the same amount of effort . Did 200y with float and left arm only to try to get the left side breathing better. Will need to work on this some more. Watched some you tube videos about it later. https://www.youtube.com/watch?v=1NMz7bD6Z-Y

Wednesday Oct 14, 2020 #

3 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 1:00:00 [3]

Monday Oct 12, 2020 #

12 PM

Swimming 20:58 [3] 1.1 km (19:07 / km)

500y fr 500y fr w fins 200y ba w fins
1 PM

Hiking 1:29:41 [2] 2.51 mi (35:44 / mi) +103m 31:42 / mi

hiking around the N siide of the Kinni for the Drewiske (N) and Erickson audits. Nice warm sunny day

Sunday Oct 11, 2020 #

10 AM

Road Biking 2:42:48 [3] 35.7 mi (4:34 / mi) +364m 4:25 / mi
ahr:119 max:145

to Marine on St Croix and back with Paul Colton

Saturday Oct 10, 2020 #

Misc Outdoor activities ( sailing , etc) (Landscaping) 45:00 [3]

Hauling dirt and compost

Friday Oct 9, 2020 #

Misc Outdoor activities ( sailing , etc) (lawn mowing landscaping) 2:00:00 [2]

mowing the lawn and shredding all the leaves to put in the raised bed veg garden; hauling dirt for the same. Mowing the lake links trails (Linden ave and Burlington Northern sections)
5 PM

Road Biking 15:00 [3] 1.5 mi (10:00 / mi)

taking a look at the new birchwood road lake links section

Thursday Oct 8, 2020 #

2 PM

Road Biking 1:19:49 [3] 20.77 mi (3:51 / mi) +99m 3:47 / mi

Cannon valley trail with Lori , Kathy and Mark , and Carol. Stopped at winery after !

Wednesday Oct 7, 2020 #

11 AM

Kayaking 2:11:21 [3] 15.64 km (8:24 / km)

St Croix kayak from Norway point went upstream to campsite then down to Soderbeck landing . Nice sunny day A little cool at first and wind picked up

Road Biking 44:47 [3] 10.28 mi (4:21 / mi) +38m 4:18 / mi

4 PM

Hiking 55:47 [3] 2.6 mi (21:27 / mi) +33m 20:38 / mi

Along the bluff trail Governor Knowles state forest

Tuesday Oct 6, 2020 #

1 PM

Swimming 21:04 [3] 1.1 km (19:12 / km)

500y fr 500y fr w fins 200y backstroke w fins

Monday Oct 5, 2020 #

12 PM

Hiking 57:33 [2] 2.14 mi (26:56 / mi) +113m 23:08 / mi

hiking around the Erickson McNaughton property for the Kinnikinnick River Land Trust 2020 audit. Very nice property on S side of river ; nice owner . Nice day to be out

Hiking 54:55 [2] 2.06 mi (26:40 / mi) +56m 24:35 / mi

second audit of the day: Drewiske Preserve of the KLRT . Down to the river and along and back up . Nice day

Sunday Oct 4, 2020 #

9 AM

Road Biking 42:58 [3] 10.93 mi (3:56 / mi) +12m 3:55 / mi

round the lake from home. GPX track for round the lake only. 38 F and sunny ... cold on the fingers!

Friday Oct 2, 2020 #

Swimming 22:21 [3] 1.1 km (20:22 / km)

at WBL Y : 500y fre 500y fr w fins 200y back w fins

Thursday Oct 1, 2020 #

Misc Outdoor activities ( sailing , etc) (lawn mowing landscaping) 1:30:00 [2]

lawn mowing and hauling dirt for the raised bed garden rescue project

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